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Scheda bodybuilding anatomy leg curl

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Scheda bodybuilding anatomy leg curl

  1. 1. Bodybuilding:BodyBuildingAnatomy 7 29/04/2008 12.23 Pagina 156 LEG CURL IN PIEDI Semitendinoso ISCHIOTIBIALE FINE Femore Tibia Gastrocnemio Bicipite femorale Semimembranoso Perone ESECUZIONE 1. Posizionate un tallone al di sotto di uno dei cuscinetti dell’attrezzo e sostenete il peso del corpo con l’altra gamba. 2. Sollevate il peso flettendo il ginocchio e portando il tallone in direzione del gluteo. 3. Riabbassate il sovraccarico alla posizione di partenza. 156 INIZIO MUSCOLI INTERESSATI Muscoli principali: ischiotibiali. Muscoli accessori: glutei, muscoli del polpaccio.
  2. 2. Bodybuilding:BodyBuildingAnatomy 7 29/04/2008 12.23 Pagina 157 LEG CURL IN PIEDI VARIANTE SUPPLEMENTARE Leg curl in posizione in ginocchio Utilizzando questo attrezzo, l’arto inferiore che non è attualmente sollecitato viene appoggiato tramite il ginocchio all’apposito sostegno; il busto è sostenuto sui gomiti. Poiché il tronco è flesso in avanti a livello della vita, i muscoli ischiotibiali sono in allungamento: questo fatto costituisce un vantaggio rispetto all’esecuzione in posizione eretta. 157 ISCHIOTIBIALE ANATOMIA DELL’ESERCIZIO una posizione distesa o in flessione al giPosizione dei piedi: rivolgendo le dita dei nocchio (vedi il paragrafo Varianti supplepiedi in avanti (a) si riuscirà a sollecitare tutti mentari). e tre i muscoli flessori della gamba. Arco di movimento: flettete il ginocchio Portando le dita in dentro (b) si tenderà ad quanto più possibile durante la fase enfatizzare gli ischiotibiali ascendente. Nella più interni (semimemfase discendente arbranoso e semitendirestate il movimento noso), mentre alcuni gradi prima del rivolgendole in fuori (c) raggiungimento della si indirizzerà maggiorcompleta estensione mente lo sforzo verso la per conservare la tenparte laterale (bicipite fesione a carico dei mua b c morale). scoli flessori e Tenendo la caviglia in minimizzare lo stress Posizioni dei piedi flessione a 90° (dorsisul ginocchio. flessione) si minimizza il contributo dei mu- Forza espressa: a differenza dell’eserciscoli del polpaccio, isolando al meglio gli zio realizzato in posizione prona, questa ischotibiali. variante permette l’esecuzione con un Posizione del corpo: molte macchine al- arto alla volta, consentendo un miglior l’altezza dell’anca presentano una superficie isolamento e la maggior focalizzazione d’appoggio angolata, che permette di flet- dell’intervento muscolare. L’entità del sotere leggermente il busto in avanti. vraccarico è pressoché uniforme, ma su Questa posizione consente di mantenere la molte delle macchine di nuova costruzione retroversione del bacino e l’allungamento l’inerzia è inferiore nella posizione iniziale, degli ischiotibiali, garantendo l’isolamento quando i muscoli sono completamente aldei muscoli. In funzione del design dell’at- lungati e più vulnerabili nei confronti degli trezzo, l’arto di appoggio potrà assumere infortuni.

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